White Bread vs. Tomato
Nutrition comparison of White Bread and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and tomato:
- Tomato is a great source of Vitamin C and potassium.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and tomato has 92% less calories than white bread - white bread has 238 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, white bread is similar to tomato for protein, carbs and fat. White bread has a macronutrient ratio of 18:74:8 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Tomato | |
|---|---|---|
| Protein | 18% | 17% |
| Carbohydrates | 74% | 75% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and tomato has 91% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 667% more dietary fiber than tomato - white bread has 9.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
White bread and tomato contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
White bread is a great source of protein and it has 11 times more protein than tomato - white bread has 10.7g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both white bread and tomato are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
trans fat
Both white bread and tomato are low in trans fat - white bread has 0.03g of trans fat per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than white bread - tomato has 13.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than white bread - tomato has 42ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and tomato contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
White bread and tomato contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and tomato contain significant amounts of Vitamin B6.
| White Bread | Tomato | |
|---|---|---|
| Thiamin | 0.51 MG | 0.037 MG |
| Riboflavin | 0.255 MG | 0.019 MG |
| Niacin | 4.455 MG | 0.594 MG |
| Pantothenic acid | 0.455 MG | 0.089 MG |
| Vitamin B6 | 0.08 MG | 0.08 MG |
| Folate | 127 UG | 15 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 67 times more calcium than tomato - white bread has 684mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
White bread is an excellent source of iron and it has 17 times more iron than tomato - white bread has 4.9mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 87% more potassium than white bread - white bread has 127mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| White Bread | Tomato | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| lutein + zeaxanthin | 25 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than tomato per 100 grams.
| White Bread | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.003 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than tomato per 100 grams.
| White Bread | Tomato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.08 G |
| Total | 0.881 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Tomato (Tomatoes, red, ripe, raw, year round average) .
White Bread g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or tomato contain more calories in 100 grams?White bread is high in calories and tomato has 90% less calories than white bread - white bread has 238 calories in 100g and tomato has 18 calories.
Does white bread or tomato have more carbohydrates?
By weight, white bread is high in carbohydrates and tomato has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does white bread or tomato contain more calcium?
White bread is a rich source of calcium and it has 67 times more calcium than tomato - white bread has 684mg of calcium in 100 grams and tomato has 10mg of calcium.
Does white bread or tomato contain more iron?
White bread is an abundant source of iron and it has 17 times more iron than tomato - white bread has 4.9mg of iron in 100 grams and tomato has 0.27mg of iron.